Sun cream tips: How to properly protect yourself from the sun and sunburn
Carola Felchner
· 12.08.2025
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"Let the sun into your heart", sang the band Wind in the late 80s. That's a good place to be, because it's not very harmful. It's a different story when it gets under your skin. And it does this quite easily, especially for cyclists who like to spend hours in the saddle in summer - and quite severely without protection. Admittedly, there are few things that feel as good on the skin as warming rays of sunshine.
And the so-called performance stripes, the hard edge between the sun-tanned parts of the body and those kept pale by the textile, are also a popular and easily recognisable sign of high mileage among cyclists. However, these coloured edges are often not delicately tanned, but fiery red. This is because cycling enthusiasts are not exactly among the most disciplined users of sun cream and the like, as a Spanish study from 2020 confirms: Only 39.2 per cent of the cyclists surveyed said they regularly used sun protection, even though half of them had got sunburnt in the previous year. This is caused by UVB radiation.
What actually is UV radiation?
It is the more aggressive, but also more superficial part of sunlight, explains Karlsruhe dermatologist Dr Dirk Meyer-Rogge, himself a triathlete who often spends hours on his bike. "UVA light, on the other hand, does everything with A," he explains, "age, age spots, age-related cancer ... because, unlike UVB radiation, it penetrates much deeper into the skin because the skin cannot protect itself from it." This means that people have to help - by using sun protection with a sun protection factor (SPF). This indicates by how much the protection against sunburn, i.e. against UVB light, is extended. For example, an SPF of 30 increases the time someone can stay in the sun by a factor of 30. Sounds great, but does not apply to UVA radiation. Although the sun protection factor also protects against this, it only lasts a fifth as long, so in the case of SPF 30, protection is only six times as long compared to unprotected skin.
UVA light does everything with A: age, age spots, age-related cancer. Unlike UVB radiation, it penetrates much deeper into the skin. - Dr Dirk Meyer-Rogge, dermatologist
A selection of sun cream with SPF 50
The right amount of sun cream
How long the skin is naturally protected against UVB depends on the skin type: the darker the skin, the longer. The Federal Office of Consumer Protection and Food Safety classifies this as between five and thirty minutes. If the skin becomes accustomed to the sun, i.e. it produces the pigment melanin, which makes it darker, its own protection also increases. Nevertheless, Dirk Meyer-Rogge recommends that cyclists consistently apply sunscreen with SPF 50 to be on the safe side, even on rides lasting several hours, and plenty of it: "You need to apply about two tablespoons, i.e. around 40 grams, to an average body to be well protected. But hardly anyone does that because the 200-gram cream tube would be empty after five applications." But anyone who thinks this way is saving at the wrong end. Dermatologist Meyer-Rogge advises applying a layer of sunscreen in the morning before breakfast on long cycling days and then again about 20 minutes before setting off.
When to apply cream? The right time
This is the average time it takes for the sun protection to build up. Important to know: Re-applying sun cream does not prolong the protection, it merely refreshes it. For tours or cycle races lasting five or more hours, a portion of sunscreen should also be on board for reapplication, in travel size or in a small jar. Ideally, this sunscreen should be waterproof and non-greasy. Otherwise the protection will wash off ineffectively during the journey; if a layer of oil forms on the surface of the skin, it becomes smoother and therefore smaller, which reduces evaporation: it feels as if you are sweating more, as if the skin "can't breathe".
Although it is only involved in oxygen uptake to a negligible extent anyway. In addition to the arms and legs, sun protection must also be applied to particularly exposed areas such as the neck, shoulders, ears and, if necessary, the shoulders and back of the hands. Those with sensitive skin should use fragrance-free products. Zinc or titanium oxide-based creams provide immediate sun protection, but "the oils in this sun protection cream dissolve when you sweat and it turns extremely white. It doesn't look very appealing," says Dirk Meyer-Rogge.
Opaque protection
Textiles offer more aesthetic UV protection - if they are treated accordingly or the material is thick enough. Dirk Meyer-Rogge provides the following rule of thumb for orientation: "If a textile is opaque, i.e. if no visible light passes through it, then it is also UV-proof. Where such a garment covers the skin, no further UV protection is needed." The darker and denser the material, the better the protection. Thin mesh fabrics are often more airy, which is pleasant in hot weather, but they are also UV-permeable. Speaking of heat: this plays just as little a role in sun protection as the visibility of the yellow ball itself. UV intensity depends less on the temperature than on the time of year.
"The UV peak is around the solstice, i.e. mid-June in Germany. Six weeks later, it may be warmer, but the amount of UV light is lower," says Dirk Meyer-Rogge, who therefore recommends not getting on your bike without sun protection from the beginning of spring to the beginning of autumn. Even if the sky is cloudy, because even if the sun is not there, its UVA rays are very much there, penetrating even thick clouds to a large extent. According to the Federal Office for Radiation Protection, those who cycle at midday, i.e. between 11 a.m. and 3 p.m., are also exposed to stronger radiation than in the morning and evening hours; those who cycle in the mountains increase the UV intensity by around ten per cent per 1,000 metres of altitude. In addition to the skin, the lips should also be moisturised with a high sun protection factor; lipsticks and lip balms are available from chemists, for example.
Solarium as sun protection?
Unlike the rest of the cyclist's body, the skin can only be prepared to a limited extent for the summer season with long rides, marathons and races under increased UV radiation. Yes, if you spend a lot of time in the sun, your skin develops a so-called light callus, a natural thickening that increases the skin's own protection, at least against UVB. Certain antioxidants in the diet also help to protect the body's cells, which can age faster or develop diseases such as cancer due to UV radiation and the associated oxidative stress. These include beta-carotene, vitamins E, C and B12, zinc and selenium, which are mainly found in colourful vegetables and nuts.
However, their influence is so small that this can only be a supplementary measure. There is no scientific evidence that appropriately concentrated dietary supplements have a positive effect, even if the manufacturers sometimes claim otherwise, not even in sport. Dermatologist Meyer-Rogge does not consider visits to the solarium as a training camp for the skin to be useful: "The solarium light does not contain UVB, the operator does not want to be sued for sunburn, but works with UVA. The skin does become tanned and less sensitive to the sun. But it also ages - and the risk of skin cancer increases."
Better to apply before than after
The problem is that an overdose of UVA often goes unnoticed for decades, which is why it is all the more important to apply sun cream or spray before setting off. Too much UVB and the associated sunburn "can be tolerable once, but not regularly," warns Dirk Meyer-Rogge. He points out that after-treatment with a moisturising lotion is good for the skin, but is far less important than preparing it for the sun, because: "Once the damage has been done, it cannot be repaired with care afterwards." That's why it's best to pack your sunscreen right next to your cycling gear in the summer months and apply it generously so that the sun stays in your heart instead of damaging your skin.
Tips for healthy sun cycling
This keeps the skin protected and healthy in the long term, even on long bike tours and events:
- Apply no less than SPF 50. Ideally first thing in the morning and again 20 minutes before setting off.
- Light sprays or gels are suitable for cyclists, as they do not form a greasy film on the skin; waterproof is a must, otherwise sweat will quickly wash off the protection.
- Wear textiles with a sun protection finish or made of impermeable material, supplemented if necessary by thin arm warmers and a functional scarf under the helmet as neck protection.
- Antioxidants support cell protection, which is why a healthy, varied diet also makes sense in this respect. However, this alone is no substitute for actual sun protection.
- At sea level, UV exposure is lower than at an altitude of 2,000 metres or on bodies of water, and this should be reflected in the SPF.
- On long journeys, fill small portions of cream into a resealable jar and take them with you so that you can reapply.
